Reformer exercises

Question 1

Footwork

Answer 1

All springs
S1
P. 42

Question 2

Roll Down Series

Answer 2

S1
P. 44
R,Y
Bicep curls, elbow low or high
Cross straps rows
Can do either version with obliques

Question 3

Seated Footwork

Answer 3

S1 
P. 50
R
Block under foot
Single leg, double leg 
Arms can be by side

Question 4

Feet in straps

Answer 4

S1
P. 52
2R
Circles, Frog, walking on ceiling, Peter Pan
Regression: thighs on straps with increased spring tension

Question 5

Bridging

Answer 5

S2
P. 90
2R, B 
foot bar middle, head rest down
Start on heels
Variations on balls of feet or add leg extension or SL

Question 6

Supine Arm Series

Answer 6

S2
P. 92
R, Y
Variations: V, abduction, triceps press, circles, cheerleading arcs and circles

Question 7

Supine Abdominal Series

Answer 7

Hundreds, Coordination
S 2
P. 94
R,Y
Coordination: keep curl up for 3-5 reps or extension/open/close

Question 8

Mermaid

Answer 8

S2
P. 116
R
Variations: rotation and overhead press, rotation extension
Remember Contralateral stretch

Question 9

Cleopatra

Answer 9

S2
P.118
Knees stacked, starting position is arm extended, opposite palm flat on carriage
Variation: cervical rotation away from foot bar

Question 10

Scooter

Answer 10

S2
P.120
R
Variations: leg bent fingertip touch, hands on hips, opposition arm swing, spine flexion (preps for knee stretch)

Question 11

Standing Hip Stretch

Answer 11

S2
P.122
R
Variation: thoracic extension

Question 12

Quadruped

Answer 12

S3
P.160
R
Lighter spring: more abs
Heavy spring: mor hip ext/shoulder flex

Question 13

Knee Stretches

Answer 13

S3
P.162
Shoulders at 135 flexion, exhale and emphasis on hip flexion phase
Positions: C-curve to neutral to extension

Question 14

Reverse Abdominals

Answer 14

S3
P.164
B
Knees pull in
Variations: knees at 90 and lats pull in, obliques, SL forward and oblique

Question 15

Kneeling Arm Series - Facing Front

Answer 15

S3
P.182
B,y
Variations: serving, shoulder flexion, triceps press/salute, hug a tree

Question 16

Kneeling Arm Series - Facing Side

Answer 16

S3
P.184-186
B
Variations: side arms 1 (D2), side arms 2 (triceps), side arms 3 (forearm up wall), IR, ER, Travolta

Question 17

Kneeling Arm Series - Facing Back

Answer 17

S3
P.188
R
Press back (straight arms), Bicep curls, rows (cross handles choke up on rope), chest expansion (B cervical rotation, changing directions each time)
Variation: can all be done seated on long box

Question 18

Short Spine Stretch

Answer 18

S3
P.190
Prep: frog
Short cords

Question 19

Long Spine Massage

Answer 19

S3
P. 193
2R
Long cords
Carriage doesn't move as you lift up and down, hips abduct after you lift and as you lower down they circle
Repeat with abducted hips?

Question 20

Long Stretch Series

Answer 20

S4
P.10
R,B
Variations: elephant, inverted V, long stretch, jack rabbit

Question 21

Lon Box Series: Pulling Straps

Answer 21

R4
P.12
G
Variations: T, pulling straps with spine extension, triceps extension

Question 22

Long Box Series: prone shoulder press and extension

Answer 22

S4
P.14
Elbow out or in, thoracic extension

Question 23

Semi Circle

Answer 23

S4
P.16
R, B
Mount: bridge up first then slide back down carriage

Question 24

Short Box Series

Answer 24

S4
P.34
All springs
Genie arms, arms behind head, arms straight up, with bar/pole
Variations: round back, rotation, flat back, twist, sidebend
Climb a tree: hands grab back of thigh, 3 kicks and on 3rd walk hands towards ankle, roll back until thigh perpendicular to floor/ceiling, walk down arm extending through midback, arms go overhead

Question 25

Standing Series/ Side Splits

Answer 25

S4
P.36
R,B - heavy for ABD light for ADD
Variations: knees bent, skating (R), side splits - foot against shoulder rest

Question 26

Tendon Stretch and Gymnast

Answer 26

S5
P.72
R,B
Tendon stretch: eyes look at knees
Gymnast: tendon stretch + extend spine to neutral and tricep dip

Question 27

Stomach Massage

Answer 27

S5
P.74
2R,B
Variations: Hands back, arms out, twist, reach

Question 28

Russian Split and Front Split

Answer 28

S5
P.94
R,B
Mount: kneeling with foot on foot bar then lift back leg up
Russian split, front split, back lunge
Variations: hands on foot bar, foot on frame, kneeling
Balance support: use pole, stand on R side on box to offer hand held support

Question 29

Long Box Series: Swan

Answer 29

S6
P.140
R,B
Pilates V
Full version: extend and flex knees in spinal extension

Question 30

Long Box Series: Backstroke

Answer 30

S6
P.142
R,B
Choreography: start curled, up, open, around and down and in
Variations: head down every rep, or perform on carriage

Question 31

Long Box Series: Teaser

Answer 31

S6
P.144
R
Remember Mount
Dismount: straps in one hand and swing off
Variations: arm circle,serve platter, shoulder flexion, salute or leg raises in teaser position

Question 32

Rowing Series: Rowing Back I

Answer 32

S6
P.162
R
Start in hug a tree

Question 33

Rowing Series: Rowing Back II (Flat Back)

Answer 33

S6
P.164
R
Start in Bicep curl

Question 34

Rowing Series: Rowing Front III (Sitting Tall)

Answer 34

S6
P.166
R
Start in serve the platter

Question 35

Rowing Series: Rowing Front IV (Bending Down)

Answer 35

S6
P.168
R
Variation 1: re stack with arms at shoulder level
Variation 2: restock spine while reaching arms overhead

Question 36

Long Stretch Series: Downstretch, Upstretch

Answer 36

S6
P.170
R,B
Downstretch: knees on carriage hands on foot bar, move through shoulders, can add rotation
Upstretch: start in inverted V send feet back shoulders forward and you round back and unravel to neutral spine

Question 37

Long Stretch Series: Knee Stretch Knees Off, Arabesque

Answer 37

S6
P.172
R,B
Knees Stretch knees off: keep C curve
Arabesque: flat foot (start in elephant), PF ankle (hips opened), PF ankle with beats